Don’t Forget Your Gels

In this episode, Tim Rogers sits down with entrepreneur Dustin Kendrik for a deep dive into how running has shaped both his personal life and his startup journey. Dustin shares how lacing up consistently has helped him navigate the highs and lows of building a company, as well as how fundraising—on the business side and through running—has influenced his outlook and resilience. Tim and Dustin also compare two iconic races: the Chicago Marathon and the New York City Marathon. From crowd energy and course vibes to the emotional moments that make both events unforgettable for runners of all levels. A motivating conversation about endurance, mindset, and the power of showing up - on the road and in entrepreneurship. Find out more about Dustin's startup Guaranteed Karma here  For more podcasts go to https://www.sapphirerunningzone.com/podcasts. We have two channels, this one and for members only. If you'd to be the focus of one just let us know using the chat function on the homepage. PODCAST NOTES Keywords community, volunteering, running, marathons, fundraising, startups, mental health, social media, charity, New York Summary   In this episode, Tim Rogers speaks with Dustin, the founder of Guarantee Karma, about the intersection of running, community service, and entrepreneurship. Dustin shares his experiences with marathons, the challenges of fundraising, and the importance of community support in both running and startup life. He emphasizes the mental health benefits of running and the need for creative fundraising strategies, particularly through social media and community events.   Takeaways Dustin is the founder of Guarantee Karma, a platform for volunteering. Running helps manage stress and anxiety in startup life. Community support is crucial for both runners and entrepreneurs. Marathons bring people together, creating a unique atmosphere. Fundraising can be challenging but requires creativity and persistence. Hosting events can be an effective way to raise funds. Social media is a powerful tool for sharing fundraising stories. Joining a run club provides camaraderie and support. Running can be a metaphor for overcoming life's challenges. Building community is essential for mental health. Titles Running for a Cause: The Power of Community Marathon Experiences: Challenges and Triumphs Sound Bites "People crave relatable stories." "Get community, it's medicine." "Team up for fundraising events." Chapters   00:00 Community Impact Through Running 02:33 The Role of Running in Startup Life 05:07 Experiences from Major Marathons 07:20  Fundraising Strategies for Runners 09:32Building Community in Running 13:56 Future Aspirations in Running and Fundraising  

Wilson Kriegel is no ordinary runner. His journey is a powerful story of resilience, focus, and determination — shaping both his professional life and his remarkable running career. Having raised over $1 million for charities across the U.S. and beyond, Wilson takes fundraising to another level. In this inspiring episode, he joins host Tim Rogers for a candid conversation about his extraordinary adventures, the challenges he’s overcome, and the mindset that keeps him moving forward. Wilson also shares invaluable, practical tips on how to maximise your fundraising impact. A must-listen for anyone looking to be inspired and make a difference. Wilson has supported many charities but focused on supporting these three: Rise Alliance For Children -  Early stage education using science based play learning in environment of trauma and displacement. They have over 40,000 children in our school programs in 8 countries through more than 150 local partners. He is a Board member and has raised six figures for the charity during his challenges.   Kyle Pease Foundation -  focused on inclusion of young athletes with disabilities into sports. Over 140 disabled athletes over 1300 finish lines crossed in 2024. He has raised and donated nearly $40,000 over 2 years racing 10+ times    ZERO Prostate Cancer has supported millions of people at risk, diagnosed, and their families. As the voice of the prostate cancer community, ZERO has led the way in prostate cancer advocacy and support - with an urgent focus on breaking barriers to survival by closing gaps in diagnosis, treatment, and care. He has raised over $25,000 over several races.   You can follow Wilson on Linkedin and on Instagram @harleydav   For more podcasts go to https://www.sapphirerunningzone.com/podcasts. We have two channels, this one and for members only. If you'd to be the focus of one just let us know using the chat function on the homepage. PODCAST NOTES Keywords running, mental health, fundraising, community, challenges, distance running, personal growth, charity, resilience, ultra marathons Summary In this episode, Tim Rogers interviews Wilson Kriegel, who shares his inspiring journey from struggling with mental health issues to becoming a successful distance runner and entrepreneur. Wilson discusses the profound impact running has had on his life, particularly in managing depression and anxiety. He emphasizes the importance of discipline, community, and the transformative power of setting and achieving challenging goals. Wilson also highlights his commitment to fundraising for various charities through his running endeavors, illustrating how personal challenges can lead to greater societal impact. The conversation delves into the significance of vulnerability, the joy of giving back, and the motivation to encourage others to run for charity. Takeaways Running is a daily commitment that prepares you for challenges. Mental health can be positively impacted by physical activity. Community support is crucial in endurance sports. Fundraising adds meaning to personal challenges. Vulnerability is a strength in the journey of self-discovery. Setting and achieving goals builds self-confidence. Every race is an opportunity to impact others' lives. The journey of giving back is deeply rewarding. Running teaches discipline and resilience. Choosing to do hard things can lead to personal growth. Titles From Struggles to Strength: Wilson's Running Journey Running for a Cause: The Power of Fundraising Sound bites "You have to choose the hard." "It's about doing something bigger than yourself." "It's about the intention behind it." Chapters 00:00 Introduction to Wilson's Journey 07:24 Building Discipline and Resilience 16:45 The Impact of Running on Mental Health 29:24 Fundraising and Giving Back 35:11 Fundraising Through Personal Challenges 45:44 The Art of Asking for Donations 51:12 Incorporating Charity into Personal Goals

Host Tim Rogers interviews Olivia Harman about her upcoming first marathon in April 2026 in Brighton, where she’s running to raise funds for Scoliosis Support & Research. A heartfelt, look into motivation, training, and running for a cause, Olivia opens up about the challenges of training, the personal reasons behind her fundraising, and what it means to run such a big event and so close to home. You can support Olivia via her JustGiving page here  If you'd like to follow in Olivia's footsteps and run your next event for Scoliosis Support & Research, or you're interested in one of the charity's 2027 London Marathon or Brighton Marathon entries, email Will fundraising@ssr.org.uk. Thank you. To find out more about scoliosis head to https://ssr.org.uk For more podcasts go to https://www.sapphirerunningzone.com/podcasts. We have two channels, this one and for members only. If you'd to be the focus of one just let us know using the chat function on the homepage. PODCAST NOTES Keywords   Scoliosis, marathon, Brighton Marathon, mental health, running journey, fundraising, running clubs, training, Olivia Harman, charity support   Summary   In this conversation, Tim Rogers interviews Olivia Harman, a first-time marathon runner who is fundraising for Scoliosis Support and Research. Olivia shares her personal journey with scoliosis, how running has positively impacted her mental health, and her preparations for the Brighton Marathon. The discussion covers her training regimen, the benefits of running clubs, overcoming nervousness before races, and creative fundraising ideas. Olivia emphasizes the importance of listening to one's body and finding joy in running, while also sharing her aspirations for the future.   Takeaways Olivia chose to run the Brighton Marathon for Scoliosis Support and Research. She started running two years ago after being diagnosed with scoliosis. Running has significantly improved her mental health and mindset. Olivia's training includes maintaining a distance of half marathons. She enjoys the social aspect of running clubs and community events. Nervousness is a common feeling before races, but it can be managed. Fundraising for charity adds motivation to her marathon training. Creative fundraising ideas include raffles and cake sales. Listening to your body is crucial, especially with health conditions. Finding joy in running is essential for long-term commitment. Titles Running for a Cause: Olivia's Marathon Journey From Scoliosis to Strength: Olivia's Story Sound Bites "Running has changed everything for me." "I get very nervous before races." "I thought I'd never be running." Chapters   00:00  Introduction to Olivia's Journey 01:07Olivia's Scoliosis Story and Running Beginnings 03:11 The Impact of Running on Mental Health 04:14 Training for the Brighton Marathon 06:29 Benefits of Joining a Running Club 09:30 Upcoming Events and Training Schedule 10:45 Nervousness and Overcoming Challenges 12:06 Fundraising Strategies and Goals 15:23 Future Aspirations in Running

Three and a half years ago, Ivor Stratford struggled to run a single mile. Today, he’s deep in training for the Marathon des Sables — widely regarded as the toughest foot race on earth. In this inspiring episode, we explore how Ivor transformed from a non runner into an endurance athlete capable of taking on a 250 km ultramarathon across the Sahara Desert. Discover the training, mindset, nutrition, and personal breakthroughs that made this extraordinary journey possible — and find out what it truly takes to push the limits of human endurance.   You can support Ivor's fundraising efforts and help him £10,000 by donating on his fundraising page here   If you'd like to run an event for Dreams Come True check out their events here, or email fundraising@dreamscometrue.uk.com. To run for The Hospice of St Francis check out their events here or email fundraising@stfrancis.org.uk For more podcasts head to https://www.sapphirerunningzone.com/podcasts. We have two channels, this one and another for members only. If you'd to be the focus of one just let us know using the chat function on https://www.sapphirerunningzone.com   PODCAST NOTES Keywords running, marathon, ultra marathon, mental health, fundraising, Sahara, training, personal journey, endurance, charity Summary In this episode, Tim from the Sapphire Running Zone interviews Ivor, who shares his incredible journey from being unfit and unhealthy to training for the toughest foot race on Earth, the Marathon des Sables in the Sahara Desert. Ivor discusses his initial foray into running, the challenges he faced during his first marathons, and how he has transformed his life through running and fundraising for charity. He emphasises the importance of mental health, the logistics of preparing for extreme conditions, and his future aspirations in the world of ultra running. Takeaways I started running in May 2022 after being unfit for years. Running a marathon was a fluke decision that changed my life. The London Marathon was the most fun I've ever had. Don't wear new gear on race day; it can backfire. Fundraising for charity made training easier and more meaningful. Running has significantly improved my mental health. I want to inspire others by sharing my journey. Preparing for the Sahara requires unique training and logistics. Nutrition in extreme conditions is a major challenge. I have ambitious plans for future ultra marathons. Sound bites "Don't wear cheap socks." "Doing it together was amazing." "If I can do it, anyone can." Chapters 00:00 From Zero to Marathon: A Journey Begins 11:08 The Ultra Marathon Challenge: Pushing Limits 18:56 Preparing for the Sahara: Training and Logistics 23:01 Mental Health and Fundraising: The Bigger Picture 29:20 Future Aspirations: Beyond the Sahara  

Emma Russ, Events & Community Fundraising Manager at Fight for Sight and a passionate runner, joins Tim Rogers to share her journey from 5Ks to her first ultramarathon, the legendary Race to the Stones. Emma reflects on the highs, lows, and lessons learned along the way, and explains how her own running experiences help her support charity runners in reaching — and surpassing — their fundraising goals. This episode blends inspiration, practical insight, and the power of running for a cause. If you'd like to join Emma's team and run an event for Fight for Sight check out their events here, or email emma.russ@fightforsight.org.uk For more podcasts head to https://www.sapphirerunningzone.com/podcasts. We have two channels, this one and another for members only. If you'd to be the focus of one just let us know using the chat function on https://www.sapphirerunningzone.com   PODCAST NOTES Keywords   running, marathons, ultra running, mental health, fundraising, training tips, Race to the Stones, Fight for Sight, Emma's journey, running community   Summary   In this episode, Tim Rogers interviews Emma, a passionate runner and community fundraising manager at Fight for Sight. Emma shares her journey from starting running at a young age to participating in various marathons and ultra races. She discusses the mental health benefits of running, her experiences with unique races like the Midnight Sun Marathon, and the transition to ultra running. Emma also provides insights into training strategies, nutrition during races, and effective fundraising tips for runners. The conversation highlights the importance of community and support in the running world, as well as Emma's aspirations for future events.   Takeaways Running has always been a massive part of my life. I've done everything from 800 meters to 100K in a day. Trail running is less about pace and more about enjoyment. Running provides a sense of clarity and headspace. Park Run has been amazing for getting people into running. I had to retrain my mind for ultra running. Breaking down the distance mentally helped me during the race. Nutrition at checkpoints was crucial during the ultra. Social media is key for fundraising success. Training with a plan and community support is essential. Titles Emma's Inspiring Running Journey The Mental Health Benefits of Running Sound Bites "I would be lost without it." "It was such an amazing day." "It was really well organised." Chapters   00:00 Introduction to Emma's Running Journey 01:46 Marathon Experiences and Unique Races 04:14 Mental Health Benefits of Running 05:33 Transitioning to Ultra Running 08:04 Training for Race to the Stones 15:35 Emma's Role at Fight for Sight 17:58 Fundraising Tips and Strategies 21:20 Running Tips for Success 23:26 Future Aspirations and Events

With 73 marathons behind him Tim Rogers has done plenty of long runs. Whether it be in Antarctica, London or Cape Town the long run is a crucial part of distance running training. Here Tim talks us through the key elements of the long run and the importance of regarding each of them as a mini event, in preparation for the biggest long run of all, on race day. For more podcasts head to https://www.sapphirerunningzone.com/podcasts. We have two channels, this one and another for members only. If you'd to be the focus of one just let us know using the chat function on https://www.sapphirerunningzone.com   PODCAST NOTES Key words   long run, marathon training, nutrition, gradual progression, race day preparation, running tips, hydration, gels, training plan, Sapphire Running Zone   Summary   In this episode, Tim from Sapphire Running Zone discusses the critical role of long runs in marathon training. He emphasizes treating long runs as practice events for race day, focusing on nutrition, hydration, and gradual progression in training. Tim also addresses common questions about gels and the distance needed for effective marathon preparation.   Takeaways The long run is essential for successful race day performance. Treat long runs as practice events for race day. Nutrition planning is crucial for long runs. Gradual progression in mileage helps prevent injuries. Hydration strategies should be practiced during long runs. Experiment with different gels to find what works best. Don't run long runs when you're tired; rest is important. Aim for 17-20 miles in training for marathons. Adjust your training plan if you miss a week. Confidence builds with longer training runs. Titles Mastering the Long Run: Key to Marathon Success Nutrition and Hydration for Long Runs Sound Bites "The long run is a mini event." "Timing is absolutely everything." "Practice with gels before race day." "Don't do your long run if you're tired." "Aim for 17-18 miles for marathon training." Chapters   00:00 The Importance of Long Runs 12:32 Nutrition Strategies for Long Runs 20:22 Gradual Progression in Training 24:57Q&A: Addressing Common Concerns

Race Day Planning Tips: Run Your Best Race. After weeks of training, don’t leave your race day performance to chance. Tim Rogers shares must-know race planning tips, from pacing and nutrition to logistics and mindset, to help you succeed in your marathon, half marathon, or running event.   For more podcasts head to https://www.sapphirerunningzone.com/podcasts. We have two channels, this one and another for members only. If you'd to be the focus on one just let us know using the chat function on https://www.sapphirerunningzone.com PODCAST NOTES   Keywords   race day planning, marathon tips, running preparation, race nutrition, hotel booking for races, pre-race routine, race morning tips, race atmosphere, running strategies, race management.   Summary In this episode, Tim discusses essential tips for race day planning, focusing on various aspects such as accommodation, pre-race routines, nutrition, and final preparations. He shares personal experiences and insights to help runners ensure a successful race day, emphasising the importance of preparation and planning.   Takeaways Make sure you get it right on the day. Be careful when booking your hotel. Sleep well the night before for better performance. Set multiple alarms to avoid being late. Stick to your usual pre-race meal. Plan your route to the start line in advance. Arrive early to enjoy the atmosphere and avoid stress. Use old clothes to stay warm before the race. Don't get distracted by others' warm-up routines. The more preparation you do, the better your race will be. Chapters   00:00 Introduction to Race Day Planning 06:14 Pre-Race Night Routine 11:56 Getting to the Start Line 18:12 Race Day Atmosphere and Nerves

Race Day Tips: Avoid Mistakes & Finish Strong. Race day can make or break your performance. Tim Rogers shares lessons from his own races and provides essential race day tips to help you avoid common running mistakes, prepare effectively, and finish your marathon or race strong. For more podcasts head to https://www.sapphirerunningzone.com/podcasts. We have two channels, this one and another for members only. If you'd to be the focus of one just let us know using the chat function on https://www.sapphirerunningzone.com PODCAST NOTES Key words   race strategy, marathon training, race day preparation, hydration, nutrition, mental strength, pacing, running goals, race phases, running tips   Summary   Race day can make or break your performance. Tim Rogers shares lessons from his own races and offers practical tips for pacing, preparation, and avoiding common running mistakes. Learn how to start strong, stay on track, and finish your marathon, half marathon, 10k, or 5K successfully.   Takeaways Race strategy is personal; focus on yourself. Set realistic race goals based on training. Avoid going off too quickly at the start. Break the race into manageable phases. Hydration is crucial; sip water regularly. Mental strength is key during tough phases. Visualise the finish line to motivate yourself. Practice nutrition strategies during training. Be cautious about what you consume on race day. Dress appropriately for the weather conditions. Titles Mastering Your Race Day Strategy The Art of Pacing in Races Sound Bites "Make it really realistic." "Don't go off too quickly." "Break it down into phases." "It's a marathon, not a sprint." "Hydration is imperative." Chapters   00:00 Introduction to Race Strategy 04:46 Setting Realistic Goals 09:03 Phases of the Race 12:41 Nutrition and Hydration Strategies 22:41 Final Thoughts and Q&A  

Running Training Plans: Reach Your Goals the Right Way. Whether you’re training for your first 5K, getting fit, or aiming for a sub-4-hour marathon, a structured running training plan is key. In this episode, we explain why every runner needs a proper training schedule, how it boosts performance, prevents injuries, and keeps you motivated to reach your goals. For more podcasts head to https://www.sapphirerunningzone.com/podcasts. We have two channels, this one and another for members only.  If you'd to be the focus of one just let us know using the chat function on https://www.sapphirerunningzone.com   PODCAST NOTES Keywords   training plans, running, progression, specificity, individualisation, overload, marathon training, fitness goals, injury prevention, training principles   Summary   In this episode of the Sapphire Running Zone podcast, Tim Rogers discusses the critical role of training plans in achieving running goals. He outlines the four essential principles of effective training: progression, specificity, individualization, and overload. Tim emphasizes the importance of following a structured plan to avoid under training or burnout, and he provides insights on how to choose the right training plan while allowing for flexibility and individual needs. The episode concludes with a Q&A segment addressing common questions about training plans.   Takeaways Training plans are essential for achieving fitness goals. Progression is key; increase intensity gradually. Specificity ensures training aligns with your goals. Individualisation recognises that each runner is unique. Overload must be balanced with adequate rest. A well-structured plan prevents under training and burnout. Monitoring progress is crucial for success. Flexibility in training plans allows for personal adjustments. Injury risk is reduced with a proper training plan. Choosing the right plan is vital for performance. Sound Bites "Why do we need a training plan?" "Specificity is so important." "Everybody is different." "Get yourself a training plan." Chapters   00:00 The Importance of Training Plans 05:11 Four Principles of Effective Training 11:57 Understanding Training Plans 16:00 Flexibility and Individualisation in Training 22:25 Q&A: Common Training Plan Questions

Running Expo Tips: Get the Most from Your Race Weekend. From race pack pickup to running gear and sponsor booths, a running expo is an essential part of race day. In this episode, we share top tips for navigating marathons and race expos, helping you prepare, explore, and enjoy your pre-race experience to the fullest. For more podcasts head to https://www.sapphirerunningzone.com/podcasts. We have two channels, this one and another for members only. If you'd to be the focus of one just let us know using the chat function on https://www.sapphirerunningzone.com PODCAST NOTES Keywords   running, marathon, expo, race preparation, training, charity, registration, merchandise, race day, athlete   Summary   In this podcast episode, Tim Rogers provides a comprehensive guide to navigating expos for running events. He emphasizes the importance of knowing the expo schedule, bringing necessary documentation, and engaging with various aspects of the expo experience, including charity interactions and expert talks. Tim shares practical tips on avoiding crowds, managing merchandise purchases, and ensuring a positive experience at the expo, especially for first-time attendees.   Takeaways Know the expo hours to avoid missing your race. Bring registration documents and ID to collect your race number. Avoid buying new gear for race day to prevent discomfort. Take breaks and sit down to rest your feet during the expo. Engage with charities and thank them for their support. Explore the history of the event at the expo for context. Listen to expert talks for valuable race preparation tips. Be mindful of busy times, especially on Saturdays. Keep your race bib and chip secure at all times. Enjoy the overall experience and absorb the atmosphere. Titles Mastering the Expo Experience for Runners Essential Tips for Navigating Race Expos   Sound Bites "Avoid the rush on Saturday afternoons." "Engage with your charity at the expo." "Don't buy anything new for race day." "Say thank you to the volunteers." Chapters   00:00 Welcome to Expo Essentials 03:01 Navigating the Expo Experience 05:54 Registration and Documentation 09:08 Exploring the Expo Floor 11:58 Engaging with Charities and Experts 14:46 Merchandise and Race Day Preparation 18:11 Maximising Your Expo Visit 20:57 Final Thoughts and Tips

Natalie Edwards went from a 3-minute jog to completing the London Marathon 2024 thanks to the support of Coulsdon Runners, a community-led running club. She shares how social running groups, strength and conditioning classes, and a supportive community can help runners of all levels improve, stay motivated, and enjoy every step of their journey. To find out more about Coulsdon Runners head to their website https://www.coulsdonrunners.co.uk For more podcasts head to https://www.sapphirerunningzone.com/podcasts. We have 3  channels, one on training and fundraising, another on runner stories, and a third for members only. If you'd to be the focus on one just let us know using the chat function on https://www.sapphirerunningzone.com PODCAST NOTES Keywords   running clubs, community, mental health, training, support, social running, group dynamics, fitness, motivation, personal growth   Summary   In this podcast episode, Tim from Sapphire Running Zone interviews Natalie from Coulsdon Runners about the benefits of joining a running club. Natalie shares her personal journey from a beginner to completing a marathon, emphasizing the importance of community, support, and mental health benefits that come from running in a group. The conversation explores various aspects of running clubs, including training dynamics, social interactions, and the motivation that comes from being part of a supportive community.   Takeaways Running clubs provide a sense of community and support. Joining a running club can improve mental health. Group training helps with motivation and accountability. Strength training is essential for runners. Running with others can enhance performance and enjoyment. Social interactions in running clubs foster friendships. It's important to find a running pace that suits you. Running for charity adds motivation and purpose. Community events help support fundraising efforts. Running can be a transformative journey for individuals. Titles Why You Should Join a Running Club The Journey from Beginner to Marathoner Sound Bites "Running clubs provide a sense of community." "Strength is a huge part of running." "You run how you feel and at your own pace." "I want to help people realise they can run." Chapters   00:00 The Importance of Running Clubs 03:08 Natalie's Running Journey 05:57 Training Dynamics in a Group 09:01 Support and Community in Running 11:55 Mental Health Benefits of Group Running 15:06 Finding Your Pace and Comfort Zone 18:04 Social Aspects of Running Clubs 21:00 Goals and Future Aspirations

Spectators are key to a great running event or marathon. Learn how their motivation and encouragement can boost your race day performance, and get practical tips to support and appreciate them — so everyone enjoys the day. For more podcasts head to https://www.sapphirerunningzone.com/podcasts. We have two channels, this one and another for members only. If you'd to be the focus of one just let us know using the chat function on https://www.sapphirerunningzone.com PODCAST NOTES Keywords   running, spectators, race day, support crew, motivation, marathon, training, event preparation, cheering, race experience   Summary   This podcast episode discusses the crucial role of spectators in running events, emphasising how their support can motivate runners. It covers the importance of planning for both runners and their support crews, including logistics, communication, and post-race meet-up strategies. The conversation highlights the emotional and practical aspects of having a cheering squad during races, especially in marathons. takeaways Spectators provide motivation and targets for runners. The presence of cheering friends and family can uplift runners. Planning where spectators will be is crucial for race day success. Spectators should be prepared for a long day of support. Signs and noise from spectators can significantly encourage runners. Runners should communicate their outfit details to help spectators identify them. Tracking apps may not always be reliable during races. Spectators need to dress appropriately for the weather conditions. Runners should take the initiative in planning for their support crew. Post-race meeting points should be clearly agreed upon to avoid confusion. Titles   The Power of Spectators in Running   Sound Bites "It can really encourage you." "Don't assume that it's going to work." "Be realistic with your finish time." Chapters   00:00 The Importance of Spectators in Running Events 05:54 Preparing Spectators for Race Day 12:19 Supporting Your Spectator Crew 18:04 Post-Race Planning and Meeting Up

The taper is key to maximising your race day performance. Learn how to reduce training, boost energy reserves, and nail your marathon or half marathon taper. Avoid common mistakes and set yourself up for a strong, successful race. For more podcasts head to https://www.sapphirerunningzone.com/podcasts. We have two channels, this one and another for members only. If you'd to be the focus on one just let us know using the chat function on https://www.sapphirerunningzone.com PODCAST NOTES Keywords Taper, marathon training, running, glycogen reserves, race day preparation, injury prevention, logistics, fundraising, tapering strategies, running events Summary   In this podcast episode, Tim discusses the critical taper period in marathon training, emphasising its importance for race day success. He explains how to effectively manage the taper, including reducing mileage, focusing on glycogen reserves, and preparing logistics for race day. Tim also addresses common mistakes runners make regarding tapering and the significance of this phase for all race distances.   Takeaways The taper is a crucial part of the training plan before a race. During the taper, runners should focus on conserving energy and building glycogen reserves. It's common to feel the urge to keep running during the taper, but it's essential to slow down. The taper period varies in length depending on the race distance: three weeks for marathons, two weeks for half marathons, and one week for 10Ks. Logistics and fundraising should be prioritised during the taper period. Ignoring the taper can lead to poor race performance and increased risk of injury. Runners should not stress about losing fitness during the taper; they will maintain their conditioning. Cross-training can be beneficial during the taper to keep fitness levels up without risking injury. The taper is an opportunity to reflect on training and prepare mentally for race day. Proper tapering can significantly enhance race day performance and overall experience.   Titles Mastering the Taper: Key to Race Day Success The Art of Tapering: Preparing for Your Best Race Sound Bites "You just want to keep running, but you can't." "It's a strange time, but it's also quite a refreshing time." "If you don't get that taper right, you could have taper blues." Chapters   00:00 Understanding the Taper Period 06:05 Preparing for Race Day Logistics 10:27 The Risks of Ignoring the Taper 17:15 The Importance of Tapering for All Distances

Make the most of race day with essential running tips and etiquette. Learn how to start in the right area, use water stations wisely, keep moving through the finish, and thank the volunteers who make it all possible. Perfect for runners looking to enjoy a safe, organised, and fun race experience. For more podcasts head to https://www.sapphirerunningzone.com/podcasts. We have two channels, this one and another for members only. If you'd to be the focus on one just let us know using the chat function on https://www.sapphirerunningzone.com PODCAST NOTES Keywords   race day, marathon, running etiquette, water stations, race preparation, finish line, race tips, running community, volunteer appreciation, race strategy   Summary   This conversation provides essential tips and etiquette for runners participating in races, focusing on preparation, race day behaviour, and post-race conduct. It emphasises the importance of filling out race forms accurately, maintaining proper etiquette on the course, managing water stations responsibly, and showing appreciation for volunteers.   Takeaways It matters what you put on your race form. Be mindful of your corral placement on race day. Walking in groups can block the course. Move to the side if you need to slow down. Water stations can be crowded; go to the end. Dispose of water bottles properly to avoid injuries. Avoid barging through other runners. Use portable toilets instead of public spaces. Keep moving after crossing the finish line. Thank volunteers for their hard work. Titles   Mastering Race Day: Essential Tips for Runners   Sound Bites "Don't throw it across the road." "Keep moving at the finish line." Chapters   00:00 The Importance of Getting in the right starting pen 03:08 Race Etiquette: Navigating the Course 06:01 Water Stations and Waste Management 08:59 Toilet Etiquette During Races 11:54 The Finish Area: Post-Race Etiquette

Finding the right running shoes is key to performance and injury prevention. In this episode, we share expert tips on how to choose running shoes, avoid common mistakes, and get the most out of your running gear. Perfect for beginners and seasoned runners looking to upgrade their running shoes. For more podcasts head to https://www.sapphirerunningzone.com/podcasts. We have two channels, this one and another for members only. If you'd to be the focus of one just let us know using the chat function on the homepage. PODCAST NOTES Keywords   running shoes, shoe selection, gait analysis, shoe care, running tips   Summary   In this podcast, Tim Rogers discusses the essential aspects of choosing the right running shoes, including the importance of gait analysis, understanding different shoe types, and the significance of proper shoe care. He emphasizes the need to visit specialist retailers for accurate fitting and advice, as well as the importance of investing in quality shoes and socks to prevent injuries.   Takeaways A decent pair of running shoes is essential for every runner. Monitoring mileage on shoes can prevent injuries. Specialist retailers provide valuable gait analysis for shoe selection. There are two main types of running shoes: neutral and support. Don't assume that newer models of shoes are the same as older ones. Investing in quality running socks is crucial for comfort. Avoid washing running shoes in a washing machine to prolong their life. Take your time when choosing running shoes to ensure the right fit. Seek professional opinions when selecting running shoes. Proper care of running shoes can significantly extend their lifespan. Titles The Ultimate Guide to Choosing Running Shoes How to Select the Perfect Running Shoes Sound Bites "Invest in decent running socks." "Take your time choosing your shoes." "Finding the right shoes is critical." Chapters   00:00 Choosing the Right Running Shoes 10:27 Understanding Shoe Types and Features 19:45 Caring for Your Running Shoes

Your fundraising page can make or break your campaign. In this episode, we share practical fundraising tips for personalising your page, keeping supporters engaged, and maximising donations. Plus, hear insights from Hannah Lane (Move for Hunger, US), a charity fundraising manager who helps runners and fundraisers get the most from their campaigns. Perfect for anyone looking to improve their online fundraising strategy. For more podcasts go to https://www.sapphirerunningzone.com/podcasts. We have two channels, this one and another for members only. If you'd to be the focus of one just let us know using the chat function on the homepage. Keywords fundraising, charity, running, fundraising page, donor engagement, social media, personal stories, Move for Hunger, fundraising strategies, charity events Summary In this podcast episode, Tim from the Sapphire Running Zone discusses the critical role of a fundraising page in successful fundraising efforts. He emphasises the need for personalisation, regular updates, and engaging storytelling to attract and retain donor support. The episode features insights from Hannah of Move for Hunger, highlighting effective strategies for connecting with donors and the importance of emotional engagement in fundraising. Takeaways A fundraising page is essential for any fundraising effort. Personalising your fundraising page can significantly impact donations. Regularly updating your page keeps donors engaged and informed. Using emotive language can enhance the connection with potential donors. Thanking donors can encourage repeat contributions. Setting and adjusting fundraising targets can motivate donors to give more. Utilising social media can drive traffic to your fundraising page. Incorporating videos and images can make your page more appealing. Sharing personal stories can deepen the impact of your fundraising message. Investing time in your fundraising page is crucial for success. Titles Maximising Your Fundraising Page The Art of Fundraising: Engaging Donors Effectively Sound bites "You have to have a fundraising page." "Make your page stand out." "Put the time in now at the start." Chapters 00:00 The Importance of a Fundraising Page 02:52 Personalising Your Fundraising Page 06:05 Engaging Your Donors 08:45 Utilising Social Media and Tools 11:47 Insights from Move for Hunger 14:47 Final Thoughts on Fundraising Success

Discover how to set and achieve your running goals, from 5K to marathon with Andrew Ogierman who has run 100 half marathons. Get practical training tips, goal-setting strategies, and proven motivation hacks. Learn how to build consistency, improve performance, and avoid burnout. Whether you’re a beginner or chasing your best time, this podcast helps you run smarter.  For more podcasts go to https://www.sapphirerunningzone.com/podcasts. We have two channels, this one and another for members only. If you'd to be the focus on one just let us know using the chat function on the homepage. PODCAST NOTES Keywords running, goal setting, SMART goals, fundraising, half marathons, motivation, Aspire charity, training, personal journey, marathon Summary In this episode of the Sapphire Running Zone podcast, Tim Rogers and Andrew Ogierman discuss the significance of setting goals in running, particularly through the SMART framework. Andrew shares his personal journey of completing 100 half marathons, emphasising the importance of having subsequent goals and how enjoyment and fundraising play a role in his event selection. The conversation highlights the challenges and strategies in goal setting, especially in relation to fundraising for charity events. Takeaways Setting goals is crucial for motivation in running. The SMART framework helps in defining clear and achievable goals. Having subsequent goals is important after achieving the first one. Enjoyment of events influences the choice of races. Fundraising can be integrated with running goals effectively. High-profile races tend to attract more sponsorship. Personal experiences can enhance fundraising efforts. Travel opportunities can be a motivating factor for race selection. Health challenges can necessitate a change in goal setting. Community support can significantly impact fundraising success. Titles Running Towards Success: The Power of Goal Setting From 0 to 100: Andrew's Half Marathon Journey Sound bites "I signed up for next year." "I did complete a hundredth half marathon." "I do think picking a cause is important." Chapters 00:00 The Importance of Setting Goals in Running 03:04 Andrew's Journey to 100 Half Marathons 07:59 The SMART Approach to Goal Setting 17:04 Integrating Fundraising with Running Goals

Discover how to set and achieve your running goals, from 5K to marathon with Andrew Ogierman who has run 100 half marathons. Get practical training tips, goal-setting strategies, and proven motivation hacks. Learn how to build consistency, improve performance, and avoid burnout. Whether you’re a beginner or chasing your best time, this podcast helps you run smarter.   For more podcasts go to https://www.sapphirerunningzone.com/podcasts. We have two channels, this one and another for members only. If you'd to be the focus of one just let us know using the chat function on the homepage. PODCAST NOTES Keywords running, fundraising, goal setting, SMART goals, motivation, adaptability, enjoyment, half marathons, marathons, fitness Summary In this episode, Andrew Ogierman discusses the significance of setting goals in running and fundraising, emphasising the SMART goals framework. He shares his experiences with marathons and half marathons, the importance of adaptability in training, and how to maintain motivation after achieving significant milestones. The conversation highlights the need for enjoyment in running and the personal nature of setting and achieving goals. Takeaways Setting goals is crucial for maintaining motivation in running. The SMART goals framework helps in effective goal setting. Adaptability is key when facing health or training challenges. Choosing achievable goals can prevent burnout and frustration. Finding a new goal after achieving a major milestone is essential. Enjoyment in running should be prioritised over competition. Traveling for races can add excitement to the running experience. Pacing yourself is important for long-term success in running. It's okay to take breaks and return to running when ready. Remembering the joy of running can reignite motivation. Sound bites "Setting goals keeps you running." "What happens after achieving your goal?" "Find joy in every mile you run." Chapters 00:00 Setting Goals in Running and Fundraising 03:45 The Importance of Adaptability in Goal Setting 10:11 Finding Motivation After Achieving Goals 14:32 Enjoying the Journey of Running 16:38 Rediscovering Joy in Running

Looking to run faster, stronger, and smarter? Hill training is one of the most effective workouts for marathon runners, half marathoners, and anyone tackling hilly races. In this episode, we break down how hill workouts improve cardiovascular endurance, build leg strength, and strengthen mental resilience. Runner Jacob Coan shares his personal tips from training for a fast New York City Marathon and explains how hill sessions helped him hit new personal bests. Perfect for runners of all levels who want to maximise speed, endurance, and race-day performance. For more podcasts go to https://www.sapphirerunningzone.com/podcasts. We have two channels, this one and for members only. If you'd to be the focus of one just let us know using the chat function on the homepage. PODCAST NOTES Keywords hill training, running, marathon, endurance, cardiovascular fitness, muscle strength, mental strength, performance benefits, training techniques, Jacob Cohn Summary This podcast episode focuses on the importance of hill training for runners, especially those preparing for hilly races like the New York City Marathon. Host Tim discusses the physical and performance benefits of hill training, including improved muscle strength, endurance, and cardiovascular fitness. He interviews Jacob Cohn, who shares his personal experiences and strategies for incorporating hill training into his regimen. The episode emphasizes the need for gradual progression in training to avoid injuries and maximise benefits. Takeaways Hill training is crucial for improving performance in hilly races. It enhances muscle strength and cardiovascular fitness. Gradual progression in hill training is essential to prevent injuries. Mental strength gained from hill training can be significant. Attacking hills improves running style and efficiency. Hill training can be integrated with other training methods like intervals. Jacob Cohn emphasises the importance of hill training for marathon preparation. Hill workouts should be done carefully to avoid overexertion. Understanding the terrain of a race can help in hill training. Hill training can lead to faster race times. Sound bites "Hill training builds mental strength." "Hill training can reduce your injuries." "Don't overdo it with hill training." Chapters 00:00 Introduction to Hill Training 06:30 Jacob's Hill Training Insights 09:56 Performance and Technical Benefits of Hill Training 17:49 Gradual Progression in Hill Training

Running a distance event for charity is no small feat—especially when you’re staring down a big fundraising target. The real secret? Start your fundraising early so you can focus on your training later. Easier said than done? Not according to this week’s guest. In this episode, Clare Downes from Shrewsbury shares how she organised a simple event and hit her entire fundraising target in just one day. Tune in to hear her practical tips, smart strategies, and the mindset that made it all possible. If you think early fundraising is out of reach, Clare’s story might just change your mind. If you'd like to follow in Clare's footsteps and run your next event for Scoliosis Support & Research, or you're interested in one of the charity's 2027 London Marathon entries, email Will fundraising@ssr.org.uk. Thank you. To find out more about scoliosis head to https://ssr.org.uk For more podcasts head to https://www.sapphirerunningzone.com/podcasts. We have two channels, this one and for members only. If you'd to be the focus of one just let us know using the chat function on the homepage. PODCAST NOTES Keywords   scoliosis, marathon, fundraising, community support, running, charity, motivation, collaboration, training, health   Summary   In this podcast, Clare Downes shares her inspiring journey of running a marathon while raising funds for scoliosis support. Motivated by her daughter's experience with scoliosis, Clare discusses her running background, the challenges of marathon training, and the importance of community support in fundraising efforts. She emphasises collaboration with friends and local businesses, sharing practical tips for successful fundraising events. Clare also highlights the joy of running and the significance of staying motivated throughout the training process.   Takeaways Clare's daughter inspired her to support others with scoliosis. Running has been a lifelong passion for Clare. The marathon is a bucket list challenge for Clare. Community support was crucial in fundraising efforts. Clare and her friend organised a successful fundraising event. Asking local businesses for support can yield great results. Using technology like card readers can enhance fundraising events. Collaboration with a friend made the planning process enjoyable. Clare aims to raise around four thousand pounds for charity. Training together adds motivation and fun to the marathon journey. Titles Running for a Cause: Clare's Marathon Journey Inspiring Change Through Running Sound Bites "Don't be frightened to ask." "We didn't have a committee." "We cracked on." Chapters   00:00 Introduction to Fundraising for Charity Runners 01:55 Clare's Motivation and Background 04:06 Planning the Fundraising Event 07:06 Execution of the Fundraising Event 09:10 Maximizing Donations and Community Support 10:11 Future Fundraising Plans and Goals